The lower abs is not a separate muscle, but is part of the rectus abdominis muscle. The body is so arranged that it is in this part of the body that energy is accumulated and stored in fat. To tighten the belly in this area, in addition to dieting, you will need regular exercise.
Instructions
Step 1
Always warm up before starting workouts: brisk walking, running, jumping rope, cycling. As you exercise, do 15 to 30 repetitions in one set. If you are starting classes for the first time or have not done them for a long time, increase the load gradually.
Step 2
Lie on your back, bend your legs at right angles and keep them suspended. Place your hands under the buttocks, press your lower back firmly to the floor. Straighten your legs, pointing them forward and up. In relation to the floor, their slope should be 45 degrees. Do not linger in this position. Bending your knees and pulling them to your chest, lower your legs and raise them.
Step 3
Complicate the exercise by placing a ball between your legs or placing your hands behind your head. The movement of the legs should be performed in a circular path, similar to the exercise "bicycle", only simultaneously with two limbs. Make sure your lower back is firmly attached to the floor at all times.
Step 4
Hang with outstretched arms on the bar. Legs should hang down freely without touching the floor. Bending your knees, lift them as high as possible. At the top, the knees are near the chest. Hold this for a second and lower your legs.
Step 5
Repeat the movements without delaying the legs below, perform them smoothly. Do not pull your pelvis towards your chest and do not twist the body. Be careful not to swing your body as this will reduce the effectiveness of the exercise.
Step 6
Lying on your back, bring your legs together, bend your knees slightly and lift them vertically up. Spread your arms to the sides, placing your palms on the floor, which, like the shoulder blades, should remain firmly pressed to the floor during the exercise. Lower your legs alternately to the right and left sides.
Step 7
To make the exercise more difficult, attach additional weights to your ankles or lock a medicine ball between your thighs.
Step 8
Do the scissors exercise. Lying on your back, lift your legs straight or slightly bent at the knees and keep them in weight. Place your hands under the buttocks, press your lower back to the floor. Raise and lower your legs alternately. At the bottom, the leg should be parallel to the floor, at the top - at an angle of 45 degrees, relative to the floor surface.
Step 9
Make sure that your legs remain in weight, and that your arms and lower back are constantly pressed to the floor. After the "vertical scissors", perform movements in a horizontal plane, alternately crossing and spreading your legs.
Step 10
To complicate the exercise, lower the legs in the starting position with each approach lower and lower, while leaving the lower back firmly pressed to the floor.
